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DOI: 10.37722/AOASM.2022101

Microdosing: A Practical Approach to Programming in Professional Basketball

Matt Comer1, Tyler Lesher2, Geoff Puls1, Brian Serrano3*
1
Chicago Bulls Basketball Organization
2
University of California, Los Angeles Men’s Basketball
3
Windy City Bulls Basketball Organization

Received Date: January 20, 2022; Accepted Date: January 27, 2022; Published Date: February 07, 2022
*
Corresponding author: Dr. Brian Serrano, 5333 Prairie Stone Pkwy Hoffman Estates, IL 60192,
Email: [email protected]

Abstract possibility of post-season play (April-early June) [13]. The

average game density is 3.4 per week during the season. Also,
The professional basketball setting is extremely challenging on it is not uncommon for athletes to travel at least 1 time zone
athletes who must meet the demands of playing, schedule during trips which makes circadian rhythm prone to disruption
density, travel, and media. Beyond this, athletes must also and sleep hygiene difficult to maintain [14]. Within season, the
keep their body in prime condition through sports medicine number of games makes practices concise, skill-based, and
and strength and conditioning sessions. The strength and focused on tactics since the cardiovascular component is
conditioning coach is faced with the challenge of providing largely handled on the court. Thus, the strength and
adequate stimulus while being on the road and having multiple conditioning professional is faced with the dilemma of when
games every week. Microdosing is a method of programming to implement strength and conditioning programs [15]. The
which involves short sessions focusing on 1-2 primary and purpose of this paper is to introduce, review, and provide
accessory exercises. This provides a concise stimulus that practical recommendations in using microdosing in the
allows coaches to have their athletes in the weight room 3-4 professional basketball strength and conditioning. Microdosing is
times per week while allowing them enough time to recover, a training method that involves applying frequent yet small
practice their sport, and ultimately peak on the court. doses which have a positive, cumulative effect on athletic
performance. Currently, the research on Microdosing shows
Keywords: Basketball; Microdosing; Periodization; that more frequent sessions have no deleterious effect on
Programming; Strength and Conditioning maximal strength compared with less frequent, higher volume
sessions [16, 17].
Introduction
Strength and Conditioning in Professional Basketball
Basketball is classified as a sport with a large amount of
acceleration, deceleration, change of direction, and jumping As in other settings, a strength and conditioning program
[1]. From a metabolic demand standpoint, it has both aerobic must be implemented as one piece of the overall sporting
and anaerobic components [1]. However, the anaerobic program [18]. The traditional approach specific to professional
demand is greater due to the short bursts on the court during basketball includes lifting pre-practice, lifting post-practice, or
offensive and defensive possessions [2]. Due to the frequent lifting around game days. Most coaches will approach the
amount of physicality involved in scoring perimeter shots and basketball athlete from the classical programming approach:
driving to the basket, previous authors have also identified off-season, pre-season, in-season, and post-season [19]. This
basketball as a contact sport [3]. Other contact sports include approach is based on linear periodization which states the off-
rugby and football, in which extensive strength and season includes high volume paired with low intensity [20]. As
conditioning programs are implemented to improve athletic the team enters the in-season phase, this is where the athlete
performance [4]. However, the history of strength and should peak, performing low volume paired with high
conditioning in basketball is young and only recently has intensity [21]. Another approach has become popular within
evolved thanks to the coaches involved in professional the field: undulating periodization [22]. This approach can
basketball [5] Likewise, athletic trainers and physical either be daily or general. Daily undulating periodization
therapists strive to create “prehabilitation” programs to focus includes being able to manipulate sets, volume, and intensity
on athletic weaknesses/deficiencies and mitigate the risk of as seen fit by the strength and conditioning coach [23]. While
injury [6]. At its core, these programs share the commonality general undulating periodization can manipulate the variables
of either increasing range of motion or increasing the strength in any phases of annual competition [23].However, this still
of hard tissue (joint) or soft tissues (muscles, tendons) [7]. poses a problem in professional basketball due to a lack of time
Thus, the overlap between prehab, corrective exercise, and for implementation.
strength and conditioning programs are large in that they aim
to increase athletic performance [8]. At the high school level, Linear Periodization
the primary challenge for implementing a strength and
conditioning program is the finding of a qualified professional Linear Periodization (also known as classical periodization) is
(NSCA-CSCS) [9]. At the collegiate level, the primary characterized by the transitioning from higher volume and
challenge depending on the level (Division 1 vs. NAIA) may lower intensity in the off-season into lower volume and higher
be resources and academic responsibilities [10, 11]. intensity during the in-season [20]. The main tenets of this
Professional basketball poses the unique challenge of adding a periodization schema are that the off-season is geared towards
high game density schedule and travel [12]. The professional hypertrophy and basic strength [24]. Pre-season and first
basketball season lasts from October-April (824games) with transition phases target maximal strength, and this is seen as

1 | Advances in Orthopedics and Sports Medicine, Volume 2022, Issue 01

Microdosing: A Practical Approach to Programming Copyright: ©
in Professional Basketball 2022 Brian Serrano*

the mid-point between volume and intensity [25]. As the in- Schlesinger have led the charge in the NBA setting which has
season approaches, this is where hypertrophy and strength trickled to the G-League and some European Basketball
gains are transformed into power and explosive strength [26] leagues. In its simplest terms, microdosing seeks to find the
While this approach is logical, it uses the assumption that minimal stimulus needed to achieve the desired stimulus
athletic progress is linear and predictable. Furthermore, the (strength, power, endurance) [32]. This resonates within the
schedule and travel demand of professional basketball mean professional setting because of time restrictions, travel
coaches will not have access to their home facility for at least demands, and game density. Furthermore, this gives the
half of the season and may have to utilize visiting team strength and conditioning coach the ability to establish buy-in
facilities or hotel gyms of which standards and equipment are and foster relationships with the athletes [34]. The modern
unknown. This is the greatest challenge of using linear weight room transcends the stigma of being merely weights
periodization in professional basketball. and emphasizing muscular hypertrophy. Instead, the modern
weight room as it relates to basketball is a place to improve
Non-Linear Periodization jumping/landing mechanics, assess neuromuscular readiness,
and create resilient athletes. As the Basketball strength and
Also known as undulating periodization, non-linear conditioning coach strives to find the time to fill all the
periodization grew as an alternative to the regiment of linear buckets, the pressing question becomes when all of this can be
periodization [27]. Undulating periodization can be implemented accomplished. This is where microdosing can play a role. For
into mesocycles or daily training cycles [28]. The term example, where the traditional weight room or court
undulating means “varying”, that sets, volume, and intensity conditioning session can last from 45-60 minutes, a micro
can be changed to meet the evolving needs of athletes. For session may last from 15-25 minutes [33]. This means that
example, while linear periodization would state in-season from a time standpoint, less time is spent in the weight room
strength and conditioning sessions should consist of low- and more time on the court working on skill, off-court
volume, high-intensity work. Undulating periodization could recovering, or promoting work-life balance for the athlete.
be used in the setting of professional basketball because not all From a volume and intensity standpoint, volume decreases but
players obtain the same playing time [29]. For example, the 5 the stimulus is maintained either through higher frequency
starters will most likely play 35-40 minutes while the second (multiple sessions per week) or higher intensity [35].
line and role players may clock between 10-25 minutes [30]. Microdosing seems to be adaptable in that it may follow linear
This means that volume and intensity can’t be generally used or non-linear periodization yet more closely follows the
with all players because the intended stimulus will be much variety of non-linear periodization [35]. This method can also
different. As described by Bove, higher minute athletes should serve as an alternative when it comes to efficiency because
focus on recovery and keeping their skills sharp [31]. While even at the professional level, there may only be 2 full time
lower minute athletes have the wiggle room to add in volume strength and conditioning coaches. Serving athletes in 15–25-
or intensity into the sessions to keep their fitness and readiness minute increments allow for further individuality of
levels high [30]. The differing needs of the professional programming, greater focus for the coach/athlete, and being
basketball team means that non-linear periodization may be efficient with the overall practice plan. The next section will
useful, however, the amount of time spent in each session (45- give practical examples of each philosophy with
60 minutes) may still be too long for optimal performance on comparison/contrasts.
the court. For example, the traditional 45–60-minute session
may impose too much stress on the body without giving proper Linear Periodization (In-Season)
time for rest and recover. Furthermore, the ultimate goal of
strength and conditioning is to improve on court performance In the NBA, 82games are played throughout the regular
which may not be possible if the athlete is fatigued. season with a weekly average of 3.4 [36]. This can increase to
100 if the team goes to the post-season (playoffs). This can
Microdosing make keeping a consistent program in the weight room
difficult, especially with the uncertainty of visiting team
The term microdosing has transformed from many facilities and hotel gyms. The average weight room session in-
iterations from researchers and coaches such as David Joyce season can last from 45-60 minutes and focuses on explosive
(High Performance Training for Sports 2021) [32], Daniel strength/power. This translates into an average twice a week
Bove (The Quadrant System, 2021) [30], and Bill Burgos with session characterized by low volume and high intensity lifting.
Javair Gillett (Strength Training for Basketball, 2021) [33]. Please see (Table 1) for the detailed explanation.
From a practical framework, Geoffrey Puls and Cory

Monday Tuesday Wednesday Thursday Friday

Warm-up/Prehab - Warm-up/Prehab - Warm-up/Prehab
Barbell Deadlift 4x5 @ - Front Squat5x3 @80% - Clean High Pulls 4x4
80-85% @85%
Front Squat 3x6 @85% - Barbell Strict Press4x6 - Barbell Lunge4x5
@80% @80%
Pendley Row 4x8 - Pull-ups3x8 - DB Incline Press 3x6@
@75% 85%
DB Lateral Lunge 3x8 - GHD Back Extension - Nordic Hamstring Curl
3x8 3x6
Front Plank 2x45 sec. - Standing Y-fly 3x10 - Reverse Hamstring
Curl 3x6
Side Plank2x45 sec. - Dead bugs 2x20 - Pallof Press 2x112

Table 1: In-season Linear Periodization (focus on converting max strength into power).

Non-Linear Periodization (In-Season): Using the does not. This allows the strength and conditioning coach to
undulating model as the next example, this strength and better assess and meet the needs of their athletes throughout
conditioning session would last the same amount of time (45- the season. For example, in the event a low minute athlete (<20
60 minutes). Frequency would also be similar at 2-3x/week. minutes) must quickly step into the starting rotation, this
The biggest differences between linear and non-linear would impact their post-game or next day session. It is in
periodization would be the volume and intensity set for each events like these where the non-linear philosophy shines and
session. While linear periodization already has a regimented can be very useful to the sports performance staff (table 2).
amount of intensity and volume set, non-linear periodization

2 | Advances in Orthopedics and Sports Medicine, Volume 2022, Issue 01

Microdosing: A Practical Approach to Programming Copyright: ©
in Professional Basketball 2022 Brian Serrano*

Monday Tuesday Wednesday Thursday Friday

Warm-up/Prehab - Warm-up/Prehab - Warm-up/Prehab
Barbell Deadlift 4x5 @ - Back Squat 2x12 - Clean High Pulls 3x3
80-85% @60% @90%
Front Squat 3x6 @85% - Barbell Strict Press 3x8 - Barbell Lunge 3x4
@65% @85%
Pendley Row 4x8 - Pull-ups 2x6 - DB Incline Press 3x4
@75% @85%
DB Lateral Lunge 3x8 - GHD Back Extension - Nordic Hamstring Curl
2x10 3x6
Front Plank 2x45 sec. - Standing Y-fly 2x10 - Reverse Hamstring
Curl 3x6
Side Plank 2x45 sec. - Dead Bugs 2x12 - Pall of Press 2x10

Table 2: In-season Non-linear Periodization (focus on converting max strength into power).

Microdosing (In-season) exercise can lead to greater levels of muscular soreness [38].
This is the foundation of “active-recovery” seen when after
A potent way to overcome the demands of professional game days athletes will ride the bike or go on light runs; this
basketball while still giving each athlete adequate stimulus is to expedite the removal of metabolic waste from the body
may be through Microdosing. Microdosing states that volume which is partially responsible for delayed onset muscle
and intensity can be manipulated daily if needed but focuses soreness [38]. Microdosing can keep athletes moving 3-4 days
on short sessions (15-25 minutes) to keep frequency higher. per week instead of the usual 1-2 (in-season professional
This has the psychological benefit of encouraging athletes to basketball standard) so they can remain loose and fresh leading
get into the weight room as this can be a challenge regarding into games. Lastly, by having all athletes in the weight room
compliance [37]. Also, this approach allows for volume and 3-4 times per week, the gap between high and low-minute
intensity to be kept more consistent which is vital during in- players can be minimized to maintain comparable fitness
season. It has been found that lack of physical activity and levels within the whole team (Table 3).

Monday Tuesday Wednesday Thursday Friday

Warm-up/Prehab Warm-up/Prehab Warm-up/Prehab - Warm-up/Prehab
Barbell Deadlift4x4 Barbell Strict Press 3x6 Trap Bar Deadlift - Clean High Pulls 3x3
@80% @75% 25x370% @90%
Side Plank 2x30 sec. Front Plank 2x45 sec. Rotational Med Ball - Split Squat 2x6 @ 50%
Slams 3x5
Pullups 3x8 Bent over DB row 2x8 Dead bugs 2x12 - Pall of Press 2x12

Table 3: In-season Microdosing (focus on converting max strength into power).

Limitations sessions from an increased performance and decreased injury

risk? This can be achieve through using the principles of sport
This paper is based on both clinical and empirical evidence psychology and organizational leadership which every coach
which is a strength and weakness. Strength and conditioning must have competency in. The principles of sport psychology
is a rich field backed by incredible professional organizations are used by the coach to find the correct approach in training
such as the NSCA (National Strength and Conditioning each individual athletes and get their best effort and energy
Association) and ASCA (Australian Strength and Conditioning [34]. Similarly, by using principles of organizational
Association). There is much research into philosophy, leadership, one can establish personal and professional
programming, and periodization practices across sport. relationships with each athlete for the purpose of helping them
However, this paper seeks to provide a practical application achieve optimal performance [40]. One way of overcoming the
method into a homogenous population. The conclusions of this lack of perceived time is through microdosing. Microdosing
paper are therefore only intended for application into the seeks to preserve the overall stimulates of traditional
professional basketball setting. Coaches can certainly use this philosophies (linear and non-linear periodization) by reducing
framework into the collegiate and semi-professional setting as total time of session but increasing frequency. This serves to
there are overlapping similarities. Future research should seek encourage compliance from athletes as 20-minute sessions are
to compare microdosing to other styles of programming with more palatable than 45-60 minutes sessions. Also, the higher
dependent variables being on-court performance, injury risk, frequency means athletes can stay primed from a neuromuscular
and athlete compliance. standpoint because with the traditional schema of 1-2 days per
week there is chance of increased soreness when stepping onto
Conclusions the court. Lastly, microdosing may have the advantage of
closing the gap between high- and low-minute athletes
Professional Basketball athletes in the National Basketball because the overall frequency would be identical, with only
Association (NBA) must compete in 82 regular season games varying in intensity. This could have positive implications for
of which 50% are played on the road [34]. Athletes have any player coming off the bench in the staff’s belief they are
competing demands within the confines of their sport in shape enough to play and perform. Overall, microdosing
including team practice, individual skill sessions, strength and provides an alternative approach in programming within
conditioning sessions, and travel. Strength and conditioning professional basketball. At the very least, this article gives
within basketball has become increasingly popular within the practical examples and evidence as to how microdosing in an
last 10 years. The old dogma that being in the weight room alternative approach to traditional programming styles and
makes athletes bulky and slower are largely gone thanks to the may be more suited to this demographic.
influences of evidence-based practices combined with
coaching practical experience [39]. And other performance
coaches. The biggest challenge to getting athletes in the weight
room today is perceived lack of time and compliance. How can
strength and conditioning coaches parlay the importance of

3 | Advances in Orthopedics and Sports Medicine, Volume 2022, Issue 01

Microdosing: A Practical Approach to Programming Copyright: ©
in Professional Basketball 2022 Brian Serrano*

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Citation: Comer M, leshner T, Puls G, Serrano B (2022) Microdosing: A Practical Approach to Programming in
Professional Basketball. Adv Ortho and Sprts Med: AOASM-157.

5 | Advances in Orthopedics and Sports Medicine, Volume 2022, Issue 01